Ya Don’t Say

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Two days in a row! That’s miraculous.

I almost didn’t make the 6:30 CF Boom class and that would have been sad. I’m glad I made it but boy oh boy, I’m so sore today.

POST WARM-UP

Sled pushes

CONDITIONING

12:00 min AMRAP for: (ROUNDS + REPS)
1-2-3-4-5
Hang Power Clean ~75% of clean

REST 6 min

08:00 min AMRAP for: (ROUNDS + REPS)
1-2-3-4-5
HSPU

Since it’s been a couple of weeks, I went 10lbs lighter than 75% of my 1RM clean. This left me at 85lbs for the Hang Power Cleans. We were instructed to do the scheme reps as posted above but to drop the bar between reps. So I did 1 Hang Clean, drop the bar, 2 Hang Cleans, drop the bar, 3 Hang Cleans, etc. After I got to my set of 5, I start over. 1 Hang Clean, drop the bar, 2 Hang Cleans, drop the bar and so forth. Rinse and Repeat for 12 minutes.

Each set of 1-5 counted as 5. My final score was 30. That’s 90 reps in 12 minutes. Doesn’t sound like a whole lot, but it takes a toll. I feel like I could have pushed a little harder and maybe got 35, but breathing was hard and my grip was getting weak.

We rested for 6 minutes then moved on to the HSPU. Modifications were Ring Push Ups or Push Ups with our hands on dumbbells. I used the dumbbells and I only made it through 2 rounds of the the 1-5 set. I suck at Push Ups!

I COOKED!

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I do cook often and regularly, I just don’t wanna. And it gets old and cooking the same quick things over and over gets tired fast. So although I complained yesterday about cooking, I still did. Nothing fancy, some baked chicken, asparagus and enough egg muffins to feed my troops for one day. It’s been a while since I made egg muffins but they were a super big hit this morning. Chorizo makes all the difference!

I can’t promise you, that I’ll post daily, but THIS TIME, FOR REALSIES, I’m trying to stick to it.

This, that and the other

arghhhhI know I’m a broken record when I say I’m busy and I need to focus on this blog thing. But it’s true! The past month has been a whirlwind of crazy. End of the school year for kiddos, baseball, baseball & more baseball! I’m about to have two high schoolers and one in jr. high! They literally pull me into every direction.

Hopefully over the next couple of months, I can focus on me! Eating clean, working out and EATING CLEAN!

Oh the eating, that’s my downfall currently, as it may be with you. Or maybe you are just the most super awesome person and you need to come cook for me!

It’s not that I’m even OVER-eating, but I’m not clean eating and I know my food choices are just not good. And if you know me, you know I love working out. I really do, unless it’s running, rope climbs or pushing/pulling a sled. But it’s the eating that has been getting me lately. We’ve been on the go for the past 3 weeks and I just don’t want to cook, AT ALL! I’m good at cooking when I feel motivated. But just the thought of standing in the kitchen right now kills me! It’s a horrible mindset, I know. But hey, this is me being honest.

In addition to eating poorly, I’ve been MIA at CrossFit Boom for a few weeks now. Dang, double whammy! You know it! But I finally get back to it today. Wooo! It’s much needed for stress-relief and my overall well-being.

I’m trying and struggling y’all. Stick with me though. 🙂

… sigh …

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I KNOW, where did I go?

Well for starters, I fell into the cesspit of poor eating and letting every excuse get in the way. Then I started a new job, which is great, but gave me even more reason to stay away from the good ol’ blog.

All in all, I was/am in a bad place when it comes to eating, an OK place when it comes to working out – but as most of you know you can’t out exercise a poor diet. I’m living proof. Right here, right now.

That’s it. And with the new year, as many folks do, I’m changing my ways! (insert sarcasm here) But for real. I’m tired of falling off the horse only to fall off again or better yet, not getting back on. I look back at my earlier, ENCOURAGING and happy posts in shame. I live on the slippery slopes of excuses… but not for long.

It’s all changing on January 5! It’s time for a reboot. Time for … say it with me… Whole30! Yay! But I need your help. I need your encouragement. I started a forum post for just that over at the Whole30 site: http://forum.whole9life.com/topic/23698-jan-5-start-ive-been-a-slacker-for-too-long/

I can’t make a comeback without help. So follow along with me or even join me! See you January 5!

 

Just One Day . . .

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Makes a huge difference. ONE DAY OF CLEANER EATING, it’s almost unbelievable. I wasn’t even perfect, just a whole lot better!

I can’t promise everyone will feel this way. And I’m sure in 2 or 3 days, I’ll feel like crap going through food withdrawls. But I was high energy all day. And even though I sucked at my workout, I didn’t think or feel like I might die. Annnndddd, I woke up this morning before my alarm clock, wide eyed and bushy tailed. I finally made it to a morning workout! Which is key for me and our busy, crazy schedule!

4/14/14 WOD

Midline: 50 Hollow Rocks and 50 Russian KB Swings – choose a weight and go for unbroken
Coach said we should do the Hollow Rocks Unbroken. I laugh at him. Maybe 20, then 10, then 5’s. As far as the KB swings, I didn’t go heavy cause last time I tried I didn’t go UB. So I opted for a lighter weight and barely made it. I was smoked. Can I go home now?

Strength: Front Squat 5×3 @ 75%
Finally, I can front rack the bar without any pain in my wrist. It’s so nice. But today I had my back plaguing me. I was warming up and 30lbs away from my 75% weight when my back was not feeling it. Coach had me mobilize, which helped some but when I retested the weight the pain was still on my right lower back. More mobilizing for me. Sadly I didn’t get to put in the reps.

4/14/14 WOD

4/14/14 WOD

MetCon: 5 rounds of 12 Cleans and 6 Presses 115/75
Warming up I felt ok, but my back was still a little off. To be safe, I went with Hang Cleans at 65lbs. This alleviated the stress on my back which is good. I don’t need an injured back. After 1 round of the Presses, my wrist decided it wasn’t happy. I did 6 Hang Cleans in round 2 but was worried I wasn’t going to be able to finish. I was just going to take a DNF. I don’t know how long it took me before I decided to ask Coach what I could do as a substitution but it was at least 3-4 minutes of me standing around. Maybe more! He had me use the AirDyne instead of Presses and go until I hit 12 calories. By then my wrist was feeling ok enough to do Hang Cleans, but I was glad to not be going overhead. Once I had it in my head that I just needed to not worry about the clock anymore and just do work, I did fine. The AirDyne though is EVIL. Very EVIL! Time: 12:07

4/15/14 WOD
Oh yaaa, I got up early and went to the 6am class as a trial. The 5 am class is a better suited time frame because I gotta get kids to school and myself to work. But Tu/Thurs that isn’t an option. If I go into hyper mode when I get home it appears I can make it on time. But there is ZERO time to stick around if the MetCon runs late.

Skill: Muscle Ups or Double Unders
We kind of worked both, but if you have or are closer to a Muscle Up then they worked more on the MUs while those of us who don’t worked on DUs.

Gymnastics WOD: EMOM 5 min – 2 MU or 5 min max DU
Ya, I think I used up all my DUs in the skill session. And I kept tripping up which then led me to stand around and not do anything. I managed 183 reps in 5 minutes. I don’t think that’s very good but it is what it is.

4/15/14 WOD

4/15/14 WOD

MetCon: 12 min AMRAP of 40 DU and 20 HR Push-ups
So if my DU’s were gone in the skill session, they were definitely gone after 5 minutes of doing nothing but DUs. I at least thought I could do the first round Unbroken. But I only got about 20. I don’t think I strung more than 25 together ever in the 12 minutes. My shoulders were smoked. I couldn’t relax. Then Hand Release Push Ups were of no help. Just smokin’ the shoulders more! The whole 12 minutes was a mental struggle. My shoulders are dead. And so are my calves.  Final: 4 rounds + 36 DUs RX

That’s a wrap!
Yes I had a poor poor petri post yesterday, but I’ve been gone from the blogsphere and I had to recap. Ya dig? And now I’m ready for my 798797th time to get back on the proverbial horse. Better than staying at the bottom I suppose. Just hoping to find my happy place this time around. Winning the lottery and becoming a stay at home mom would really help!

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And yes let me say ONE MORE TIME, that I’m barely in day 2 of just eating better, more balanced, etc and I feel AWESOME. Not PERFECT but way better than any day last week, or the week before, or the MONTH before. Seriously folks. Just slight changes. Cutting out sugar. OR lessening sugar if you must. Eliminating or lessening grains. Eliminating or lessening processed foods. Adding veggies and protein with some heatlthy fat. Drinking MORE AGUA, aka WATER! And I get it, I feel you when you think NO way, not gonna do it. I keep going back to that place too. And I feel like crap and I get headaches and I lose the will to leave the couch. And to be honest it’s dumb to feel that way everyday and be okay with it. It’s just dumb. Yes I realize I’m calling myself dumb and it’s the truth. Especially when I can feel good physically and mentally just by cutting out junk. It’s easier than you think or make it out to be, I promise. I can guarantee you, that I don’t have extra special will power. Or that I’m better than any one of you out there. You just have to decide enough is enough. Make Tuesday your day of change!

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My first weekend Post Whole30

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I have a little less than 2 weeks left and then baseball chaos ensues. I feel like I’m in a good place though to survive ballparks and the food that comes with them. I off-roaded in the food dept this weekend. More than 2 meals, doh. But I didn’t go overboard or eat too much. In the end it’s my neglect to portion sizes that get me. And my love of the sugars. Fortunately though I didn’t go bonkers. And I didn’t even indulge in the cake ball madness. Only to taste some new flavor combos because my taste testers were not around. I did good y’all! I typically would have overindulged till I was sick to my stomach.

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My kids have been on me. They know I like to eat. And they know I like to eat all the things. But when offered burgers for dinner from a little burger joint down the road, I kindly said NO, I have food at home to eat. I do have will power, I do!

The BOOM Box
Y’all should really come check out our Community WODs. They are so much fun and we all have a good time, even if at times we aren’t sure if we’ll even complete the workout. We always do and there’s always a great support system.

2/8/14
There was a nice group that showed up on Saturday and coach spared us from running in the cold. He did not however spare us of lots of reps of stuff. Teams of 4 to complete 100 Handstand Push Ups, 100 KB Swings, 100 Wall Balls, and 100 Shoulder to Overhead. We could “spot” our teammates on the HSPUs which we did with just one person! That’s a lot of HSPU, assisted or not. Then we just busted out sets of 10’s or 20s in the other movements. I don’t recall our time exactly but it was in the 13 minute mark I believe.

But we weren’t done, Coach had us race a 500M row. Not just row 500 but unstrap and run to a wall 30ft away. We have 4 rowers and had about 4 or 5 heats. The heat I was on, was all ladies. I’m not so good on the rowing so I figured I’d turn up last. The whole time everyone was yelling how we were all neck and neck. I thought no way, I’m so short and so slow. Turns out we all did finish with in seconds or less… so it was all about who got their feet unstrapped first. And to my surprise and almost falling on my face, I made it to the wall first! My legs were dead!

I got to be the example as Brett explained Warrior and Warrior 2.

I got to be the example as Brett explained Warrior and Warrior 2.

Yoga followed that and Brett, our yoga instructor took the opportunity to really teach us more as most of us are beginners. It was nice to really break down different movements and to learn and understand we will always be at different paces as well as hold movements differently. I still lack in many aspects of yoga, but I’m getting better each time I hope.

2/10/14
For some reason, whether I have good reason or not, I’m struggling getting to the 5am class on Mondays! So I managed to hit up 6pm. And it was all about the MODFICATIONS.

Midline: 30 T2B Strength
Still got these, but still not stringing them together. But today was a MONDAY and I just wasn’t feeling it!

Strength: Back Squat 8×3 @80%
I’d much rather do lots of sets of low reps than a few sets of high reps. So this was nice and my HIPS weren’t completely jacked!

2/10/14 WOD

2/10/14 WOD

MetCon: 8 min AMRAP of 20 Thrusters 95/65, 10 HSPU, 20 Hang cleans 95/65
And this is where the modifications came in. 20 Push Ups instead of 10 HSPU. I can only do Thrusters with the bar right now and I can clean more weight than with proper technique. I can only do the chicken wing clean. So Coach asked if I could do 55lbs and I said I’ll try. Well that was dumb. I forgot in a split second I can’t properly clean the bar. So that hurted. So he decided to have me do STOH with the weight already racked. I said sure! 3, 2, 1 GO. I went to get the bar and go overhead and I couldn’t do it. The damage had been done and my wrist was not happy. So I looked at Coach while everyone was gettin after it, like I can’t do it. So I went to Push Ups while he figured out a modification for me. I did KB Swings in lieu of Hang Cleans and I did a Thruster mod with dumbbells. Final: 3 rounds + 20 Push Ups

That’s a Wrap!
I’m looking forward to some warmer weather at the end of this week but right now I just want to hibernate! Are you staying strong to clean eating or giving in? Remember every meal is a fresh start so don’t let a slip up drag you down for the week. Don’t forget to be awesome in all you do!

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Testing the Waters

Tyjar testing the water

I finally went out and had a post Whole30 NON-COMPLIANT dinner at a local sushi buffet restaurant. And my biggest feat was steering clear of the créme brûlée! I had fresh strawberries instead. I managed to eat rolls that seemed more plain, not too many fancy sauces. And I ate less than a cup of white rice with some hibachi style chicken and steak. My concerns were what the ramen soup broth was made of and what makes squid salad so tasty. But nothing sent me into a spiraling madness. No headaches, no stomach aches. I woke up with a more than achy wrist, so something caused inflammation but since I didn’t reintroduce just ONE non compliant thing it will be hard to pinpoint. Other than that I don’t feel like I’ve opened any doors that can’t be closed. I even managed to get a cakeball order finished without licking a spoon, spatula or even my fingers! No sample tasting for me! WILL POWER folks!

Made a bunch and didn't even taste one!

Made a bunch and didn’t even taste one!

Quick FOOD recipe – Cabbage Hashbrowns
So I was scouring the internet to find a recipe for shredded cabbage and low and behold I did find one. I don’t have the site but I just briefly skimmed it and had the gist of it. It’s like the Veggie Latkes I’ve shared in the past but so much easier.

You need ghee or coconute oil, cabbage, leeks or green onions, salt, pepper and one egg (maybe two). Depends on how much cabbage you have.

2/5/14 Lunch with Cabbage Hasbrown!

2/5/14 Lunch with Cabbage Hasbrown!

I bought shredded cabbage, but you could just cut and shred a full cabbage. Heat up skillet and 1 TBS of cooking fat. Put shredded cabbage into a large bowl. Put a hand full of leeks/green onions in with the cabbage. I had a lot of cabbage so I made two separate bowls, thus needing two eggs. Add egg. Add salt/pepper and whatever else you think you might like to spice it up. Get your hands in there and mix it all up until everything is well coated with egg. Take a handful of the cabbage mixture and lay in skillet. Press it down a bit with a spatula into a circular shape and let cook 3-4 minutes. Flip and cook another 3-4 minutes. Plate it and serve. Great with ANYTHING in my opinion. Breakfast, lunch or dinner! Servings differ on how little or big you want your “hasbrowns” to be. I used an 8″ skillet, so my hasbrowns were large. It made 4 with what I had.

2/6/14 Boom Box
I was driving into work as it started snowing. We don’t do well in cold temps as it is, then add frozen crap falling from the sky and all hell breaks loose. I wasn’t even halfway to my j.o.b. and I was still sitting on the highway. For 30 minutes, going pretty much nowhere. When I finally reached an exit, I blasted off and headed back home! Then I realized I could possibly make the 9am class and I did! Whew! Get it over with!

Strength: DL 5,5,5,5 by feel
By feel! It felt heavy! The whole time. I worked up to 205 but could only bust out 3 before I lost all my grip. I’m convinced the bar is WAY heavier when temps are below 20°!

2/6/14 WOD

2/6/14 WOD

MetCon: 3 rounds of 9 Burpees, 12 Box Jumps (step down), 15 Thrusters 45/35
I wasn’t dreading this workout but I didn’t move very fast my first round. I think I did better for rounds 2 and 3. But in round 2, I missed the box. That scares a person. So I took some time, too much time, just staring into nothing. But I’d rather be safe than sorry. I need to be right in the head so I don’t mess up again and potentially hurt myself. Ah well. As for Thrusters, I wasn’t sure if I could do them but when I tried one there was no pain. Granted, it’s only the bar at 35lbs but it’s better than nothing. And 35lbs was RX. So yay! (maybe that’s another reason my wrist is a little achy though) Time: 8:08 RX

2/7/14 Boom Box Test Day

Mobility: Shoulders!
This was a long overdue session. I needed this.

Skill: MU
I was the only one and MU wasn’t happening, so I got to do some more warmup and mobility. Realized I wouldn’t be able to do OHS in the MetCon as well, so that was good. I don’t need more wrist issues. I strugged with just the bar. Maybe it’s cold. Maybe it’s the Japanese food that caused too much inflammation. I don’t know. But the bar was not comfortable overhead.

2/7/14 WOD

2/7/14 WOD

MetCon: Open WOD 11.4
WOMEN – Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
30 Overhead squats (90lbs / 40kg)
10 Muscle-ups

I don’t think I defrosted until half way into the workout. Damn it, it’s cold. I’m pathetic. I was hoping to complete the burpees in less than 5 minutes. Had I shown up at 6pm instead of 5am, then maybe it would have been possible. I was moving so slow. I finally finished right under 6 minutes. Then instead of OHS, I did Overhead Presses with the Multi-Grip bar. I did sets of 5 because my core is toasted from all the situps on Wednesday. I didn’t think I would make it to Pull Ups (mod for MUs) but I had like 20 seconds left. So by the time it took me to get a band on the bar, time was up. Final: 60 burpees, 30 Overhead Press

That’s a Wrap!
If you live in DFW and want to check us out for FREE, we have a 9am Community WOD and a 10am Yoga class. Crossfitboom.com! Come out already. You know you want too!

Other than that, have a GREAT weekend. Do something fun! Make someone smile. Eat Clean. Train Dirty!

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BOOM! Whole30 Complete!

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And guess what? I’m just going to keep on keeping on. Like I’ve mentioned before, I may not be PERFECT but I’m going to try and hit 90% weekly. That allows me to have two OFF ROAD meals a week if I desire. But right now at this moment, I can’t even imagine eating junk! I was talking about it to my box mates and I was saying, I’ve only put “clean” food in my body for 30 days. My stomach is going to hate me if I stray from that. So the desire to eat out or eat junk is not there for me. At least not for the now. Heck this is only DAY ONE of post Whole30. A lot can change. Let’s just hope it doesn’t change too much!

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I didn’t take measurements, which I should have! DANG IT. But I did lose 10lbs! SCORE! I still have many more pounds to shed but it’s a good start. This keeps me motivated to keep eating clean. I did take some before and after pics but I decided I will take them in 30 day intervals until I hit a weight that I know I should be around. Then I should, no promises, share my progress. One of my kiddos who helped me take pics could definitely see the difference from my pictures 30 days ago. I’m excited what another 30 days will look like.

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You too can do this! So look up Whole30, download their free pdfs, scour the forums, and get to it already. Someone mentioned that it seemed like it went fast. And I’ll say at around day 12 is when it seemed like the days just ticked along at a nice pace. The first couple of days are EXCITING. Wooo! I’m doing this, but after a few days in, it’s like OH CRAP I’m doing this :/. By day 12, I was definitely more in control. The mind isn’t so stubborn. You just DO! You do what you have to in order to make this work. Before you know it, it’s Day 30!

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But you have to make that commitment. You can’t let Birthday Parties, family from out of town, office functions, etc. get in your way! Your family is NOT going to fall down dead because you didn’t have birthday cake at your grandpa’s 99th birthday. Your boss shouldn’t fire you for not having happy hour drinks. And your Mom, sister, brother or WHOEVER is not going to disown you if they come to town and you are doing Whole30. Sure you may get questions, weird looks, exclamations of insanity, but it’s your choice to be a healthier you. You are a grown up. You are an adult. You can make your bed if you want or not. You can eat and drink till you want to explode. But the minute you decide to cut “bad” foods out of your life, it’s like, ” OH $hI†, I can’t give up wine. And eating out, not possible. I can’t do this.” And you go into panic mode. Well I’m here to tell you, YOU CAN give it up for 30 days. You WILL feel better. You WILL feel a difference. So suck it up buttercup. Stop sitting on the fence. On Day 31 you can revert to all the unhealthy foods and habits. But I’m thinking/hoping that won’t be the case. Hopefully, you’ll see the forest through the trees! Don’t forget, I’m here for you as a cheerleader or as a listener. I will support you. You got this!

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Boom Box
2/4/14
Strength: 50 heavy Russian Swings
1.5 Pood. Booo!

Skill: HandStand Push Ups
My wrist isn’t supporting me right now, so I just watched from the sidelines.

2/4/14 WOD

2/4/14 WOD

MetCon: 4 rounds of 400m Run, 30 KB Swings, 15 Strict Pull Ups
Oh man, running and pull ups! Not my kind of fun at all. But if I try and cherry pick my WODs, then I won’t get better at my weaknesses. It wasn’t pretty. My runs were slow and my Pull Ups even slower. The only thing I had going for me were the KB Swings. I don’t really even have much to say except that I finished. Time: 26:42

2/5/14
Strength: Turkish Get Ups for weight & 3 sets max Ring Dips
A couple of weeks ago we did a MetCon with TGU and my wrist couldn’t handle the kettle bell. Today I could at least do the 25lb KB. I didn’t try pushing more because the good ol’ wrist is a little worn out and I want it to heal up, not get worse!

Skill: Pistols
It is what it is. I’m not there yet. But we worked on them to get warmed up for the MetCon.

2/5/14 WOD

2/5/14 WOD

MetCon: For time – 200 Sit Ups, 4 alt Pistols EMOM. Start with Pistols
My modified pistols were done by holding on to a bar on the Pull Up rig. With all my clean eating, my knee didn’t even cause the tiniest of pain. I’m always scared with my left leg because it HURTS. But today I was able to bust them out quickly. And fortunately I was able to do Sit Ups in a good time. Well, a good time for me! I did 31 in my first minute. But I couldn’t keep that pace, but from then on out I did anywhere from 18-26 reps per minute. Doing Pistols EMOM is a little break, but not a big one. And for once, I just kept a good pace with Sit Ups. I didn’t pause for anything. I would just go slower or faster, but no stopping! Time: 9:46.

That’s a Wrap!
I feel good. My brain is ALERT. My energy is up. And my overall recovery from workouts is at it’s best. Wooooooo! I wish I could give everyone a taste of how I feel, so you can experience the feeling! That would, without a doubt push you to make changes. But, alas, I have no magical skills to do such things. You’ll just have to take my word for it!

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Have a Happy HUMP Day! Do something out of your comfort zone today, like 200 Sit Ups or hold a Plank for as long as you can. Or just drink half your body weight in ounces of water (200lbs = 100 oz water). Do Something!

Also, if you are in DFW, CrossFit Boom is hosting another Community WOD, this Saturday at 9am. Yoga at 10am. Don’t be scared or intimidated. We have all levels of fitness that show up. It’s fun, laid back and then some more fun. Coach works around injuries and limitations. There’s something for everyone. Come on out and play with us!

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